医学英语经典阅读

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　　医学英语经典阅读：忙一点好

　　My first trip to the gym after the war started was an attempt to reduce the stress that was building and overwhelming me through the week.

　　So, being a big fan of spinning – indoor biking – I decided to take a seat in the class at my gym.

　　Five minutes into the warm-up, I felt the tension in my head slip away. Surrounded by fellow spin junkies, the talk was lively.

　　I realized physical activity and group exercise contribute to raising your spirits. But you don't have to head to a gym for an intense workout to release stress.

　　“Intense exercise may have a cardiovascular benefit but will not necessarily enhance your ability to cope with stress,” said Dr. Bruce Rabin, medical director of the University of Pittsburgh medical Center Healthy Lifestyle Program. “Physical activity, as opposed to exercise, will help a person better respond to stress. When you use the word exercise, people think that they have to spend an hour , ” Rabin said. “That's not the way you need to use your brain to decrease stress. What one needs to do is utilize behaviors, which change the way the brain responds to stress.”

　　Physical activity actually activates the same areas of the brain as psychological stress.

　　“The more times we can activate those areas of the brain by physical activity, the harder it becomes for a stressor to activate those areas,” Rabin said.

　　If you drive to work or the store, you can build physical activity into your day by parking farther away and walking to your destination.

　　“Don't take a leisure walk – really move … a couple of times a day. This is what makes it effective to decrease the amount of stress you feel,” Rabin said.

　　Aside from physical activity, consider this advice:

　　· Mix meditation, deep breathing exercises and social interaction into your week.

　　· Keep a journal or do writing exercises to help you come to terms with your concerns. Write continuously about an issue for 15 minutes without stopping to read. When you finished, tear up what you wrote so no one will see it.

　　· Eat a nutritious diet.

　　· Turn to a belief system in religion or develop a spiritual nature that allows you to relax and calm yourself.

　　“By preventing the elevation of stress hormones, you can manage stress,” Rabin said. “It's all a package – being spiritual, writing and breathing exercises,” as well as physical activity.

　　医学英语经典阅读：小伤不治成大患

　　As the hibernating bear inside of us wakes with the warm temperatures, many hit the running trails, walking paths and softball fields. However, a common problem that newly renewed exercise enthusiasts have is overtraining. This overuse, according to physical therapist Melinda Tarquinio, can lead to injury.

　　Sometimes, it's the 20-to-40-year-old crowd getting sore shoulders from too much softball and not enough stretching, Tarquinio said. But injuries also happen outside the realm of physical training. “Some people just doing everyday activities such as cutting their grass,” she said. Tarquinio said many patients write off their injuries as simple soreness and keep playing or exercising, causing more damage.

　　Ignored injuries can become chronic injuries, and “the inflammatory process keeps occurring over and over. If it's something where you strained a tendon, then it becomes tendonitis. It's going to weaken that muscle and take longer to heal,” Tarquinio said.

　　Daniel Higgins, a physical therapist, said injuries can cause a domino effect of ailments when not treated. “When the body is not ready for all that kind of stress, it leads up to some kind of injury,” he said. “It's not one big injury. It's a tiny little injury that happens a hundred times and, then, the tissue becomes irritated or inflamed. … Now, you are at risk for injury in other structures because everything is not working together like it should.”

　　One way to prevent these injuries is to stay active year-round. Any physical activity should be undertaken gradually and include cardiovascular, flexibility and strength exercises, Tarquinio said.

　　Another key to preventing injuries is through stretching and increasing flexibility. Tarquinio recommends a five-to-ten-minute warm-up, such as walking or biking, followed by stretching the major muscle groups, which include the leg muscles, large back muscles, chest and shoulders. Hold each stretch at least 30 seconds, performing each stretch two or three times. After working out, stretch again.

　　However, if you feel that you might have a sports-related injury, seek help from a physician. “If it's something that does not go away within five to seven days, I would seek a doctor's opinion,” Tarquinio said. If you do not feel that your injury is serious enough to warrant a trip to the doctor, Tarquinio recommends treating the injury – within the first 72 hours – using the “RICE” method: rest, ice, compression and elevation.